Healthy Recipe: Corn and Black Bean Burritos

Prep time: 20 minutes
Cook time: 5 minutes

Ingredients

¼ C scallions (green onions), rinsed and sliced into ¼-inch wide circles, including green tops
¼ C celery, rinsed and finely diced
1¼ C frozen yellow corn
½ ripe avocado, peeled and diced
2 Tbsp. fresh cilantro, chopped (or substitute 2 tsp. dried coriander)
1 can (15½ oz.) black beans, drained and rinsed
¼ C reduced-fat shredded cheddar cheese
¼ C salsa or taco sauce (look for lowest sodium version)
12 (9-inch) whole-wheat tortillas

Instructions:

1. Preheat oven to 350°F.
2. Combine scallions, celery, and corn in a small saucepan. Add just enough water to cover.
3. Cover, bring to a boil, and reduce heat to medium. Simmer for 5 minutes, until vegetables soften. Drain vegetables. Set aside to cool.
4. Combine avocado, cilantro, and beans in a large mixing bowl. Add cheese and salsa, and mix.
5. When corn mixture has cooled slightly, add to avocado mixture.
6. In a large nonstick pan over medium heat, warm each tortilla for about 15 seconds on each side. Place each tortilla on a flat surface. Spoon 1/3 cup of the mixture into the center of the tortilla. Fold the top and bottom of the tortilla over the filling. Fold in the sides to make a closed packet.
7. Repeat with the remaining tortillas.
8. When all tortillas are wrapped, continue heating in the oven 5 minutes, until all are warm and cheese is melted.

Yield: 12 servings
Serving size: 1 burrito

Each serving provides: calories 189; total fat 3g; saturated fat 0g; cholesterol 0mg; sodium 257mg; total fiber 3g; protein 8g; carbohydrates 34g; potassium 204mg

Source: healthyeating.nhlbi.nih.gov